This warm up will properly prepare your core for a workout after sitting for an extended period of time, likely hunched forward to look at the computer or leaning over to help your child. A thorough warm-up is ESSENTIAL to helping moms manage pressure through the pelvic floor and core by subconsciously activating the core and pelvic floor through breath or prepositioning the body. This is important after a HUGELY mentally taxing event like VS.
Post Virtual School 7-Step Warm Up for Moms
Work-In
Recovery Session
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Post Virtual School 7-Step Warm Up for Moms
Horizontal Loading
This warm up will properly prepare your core for a workout after sitting for an extended period of time, likely hunched forward to look at the computer or leaning over to help your child. A thorough warm-up is ESSENTIAL to helping moms manage pressure through the pelvic floor and core by subconsciously activating the core and pelvic floor through breath or prepositioning the body. This is important after a HUGELY mentally taxing event like VS.
ULT
AS Rub and Scrub for the hips with foot change
This exercise improves the fluid dynamics/the viscosity of the hips in order for the core to work better with the hips. Changing the foot position changes the position of the connective tissue (muscle, fascia, ligament, tendon) around the hip allowing you to access more connective tissue than from a single foot position.
| Set | Time |
|---|---|
| 1 | 00:01:30 h:m:s |
ULT
(AS) SMUR Core Staggered Stance with One Arm Reach
This exercise is to activate the deep core, pelvic floor and lumbo-pelvic-hip complex. This is especially important for preparation before dynamic activity after sitting.
| Set | Reps |
|---|---|
| 1 | 5 per side |
ULT
(AS) Staggered Stance Two Hand Reach Waist to Overhead
This movement creates some extensibility through the hips, core and shoulders. This will help prepare your body for more dynamic exercises in the workout.
| Set | Reps |
|---|---|
| 1 | 10 per side |
UMT
(AS) Wide Front Lunge with One Arm Reach
This wide front lunge is great to mobilize the hips along with the core through a one arm reach. The goal is to help create extension along with hip abduction. This helps the hips power the motion in more dynamic activities and spares the back.
| Set | Reps |
|---|---|
| 1 | 5 per side |
UMT
(AS) Staggered Stance Forced Exhalation With Type 2 Hand Hold
Forced exhalation helps activate the core and pelvic floor to prepare for stabilization for more dynamic activities. This greatly helps with pressure management and force transfer through the core.
Prepositioning the feet and hands changes the core activation.
| Set | Reps |
|---|---|
| 1 | 5 per side |
ULT
(AS) Bilateral Feet One Arm Ward With Quick Release
This pattern helps with core activation and quick release. We want our core to engage and then quickly release and turn off. Being able to engage the core and pelvic floor and relax it are both important.
| Set | Reps |
|---|---|
| 1 | 8 per side |
ULT
(AS) Core Excitation with Tapping from Variable Feet
This pattern helps to stimulate the nervous system through tapping. Changing your foot position throughout the time that you are tapping all around your core changes how you are loading the core from the bottom up. This is important as you never know where your feet will be during your workout.
| Set | Time |
|---|---|
| 1 | 00:01:30 h:m:s |